When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

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Does becoming a morning person change your life? You have to first become a morning person and decide that for yourself. What you may come to realize is that investing time in the morning is an investment to your overall health and wellbeing. Giving yourself more time in the morning may promote productivity, better mood, and reduce levels of stress. Should you want to become more of a morning person, you’ll need to Ditch the following habits.

Waking Up Late

Most people think this is the dream, especially after a long week, but waking up late means less time for self-care. Waking up late on workdays leaves barely enough time to get ready, eat, and get out of the house. Without ample preparation time, you may start the day in a state of stress. You should ideally leave at least one hour in the morning for yourself. During this time, you can get ready, meditate, practice some affirmations, or engage in a gentle yoga sequence. This hour should help set your day up for success!

Checking Social Media First Thing After Waking Up

This is a terrible habit that many people have developed over the years. It is almost too easy to grab your phone and immediately check your email, Instagram, Facebook, Twitter, text messages, and more. Once you stop looking at your phone immediately after getting up, you’ll realize how strongly that little habit affects your mood throughout the day. Even though it feels like an urge, we encourage you to not open your social media after waking up. You want to keep your mind calm in the morning, but checking your phone bombards your brain with images, news, notifications, and more. You lose focus and your sense of time while doom scrolling, which wastes time that could be spent on yourself. 

Not Letting Natural Light And Fresh Air In

A great habit to embrace during your morning routine is to look at the morning sun (not directly at it) for 10 minutes. This has proven benefits for your mental health. The reason to open your windows to allow fresh air and natural light into your home is to help wake up your brain. The natural light cues your body to be awake and keeps you from remaining sleepy as you begin your morning routine. 

Staying In Bed After You Wake Up

You most likely stay in your bed after you wake up because you don’t know what else to do. Sometimes, this habit causes you to fall back asleep, and then you wake up in a panic because you are late. When you wake up, it is best to rise immediately and meet yourself fully. That means that you engage in a yoga routine, meditation practice, or other morning routine right after you get out of bed. This takes time and self-discipline, but we believe that you can do it!

Not Having A Productive Morning Routine

If your morning lacks structure, then you will likely not have a productive or relaxing morning. Humans grow via action and doing things that add meaning or value to life can lead to feelings of satisfaction. When you wake up early, you need to have a plan or routine in place. If you don’t know what to do, then you will likely become frustrated. When you get morning light, take a cold shower or ice bath, meditate, stretch, or practice breathing exercises, your mornings will have purpose. Positivity and productivity will help you remain thankful in the morning. Don’t idle away during your morning time because that only wastes precious moments!

Not Making Your Bed

This may seem like it doesn’t factor into a successful morning routine, but the state of the surrounding room influences you more than you realize. A messy bed may cause you to feel messy or like you are in a state of disarray. When you make your bed and tidy up your room in the morning, you are more likely to feel light, bright, and clear-headed. If you think that making/not making your bed doesn’t affect your mental state, then you are probably wrong. You’ll be surprised how good the little things make you feel. 

Having Coffee As Your First Drink

The first beverage you want to drink after getting up is a tall glass of water. Extra points if you enhance that glass of water with some freshly squeezed lemon juice or apple cider vinegar. The body is in a dehydrated state, so drinking water puts you on the right step towards rehydrating the body. Drinking coffee not only increases cortisol (the stress hormone) levels, but it can also increase blood sugar and anxiety. Don’t alter the body’s energy level early in the morning; rather, have your coffee after 9:30 a.m. and you’ll start feeling a lot healthier.

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There are some people who dislike the beach or hiking in the forest, but the majority of people thrive in nature. It is very common to feel recharged and more relaxed after visiting nature, but it is rare to feel it now that most people live in urban environments. Man-made interiors, synthetic fabrics, and chemical-laden products are part of the modern-day norm, but you can break free from the mold. 

If you, like many others, have a newfound love for the natural world, there are ways to invite more of it inside your home. Some of you are probably familiar with indoor plants or even have some of your own. Maybe you notice a new leaf from a plant you’ve been attending to, or perhaps you observe when certain leaves get too much sun. There’s even a chance that you feel more centered and grounded when you walk barefoot in the grass. 

Invite More Nature Into Your Home

The desire to reconnect with nature has never been stronger. The world is technologically driven, so it makes sense! Incorporating more nature into your home is more than adding a houseplant to your office. You can have an indoor herb garden, purchase natural, tactile texture, and use raw exposed woods for shelving. You can even consider eucalyptus or bamboo sheets for a more eco-friendly, soft touch to the skin. 

We are no stranger to the moss wall or terra-cotta pots, but these things aren’t for everyone. Consider the following tips to help bring nature into your home and let us know which ones you like the best. You may already be doing some of these things!

Check Your Labels For Cotton

One of the easiest things you can start to do is buy 100% cotton clothing. Not only is cotton a more sustainable fabric than synthetic materials, but it is also 100% recyclable and occasionally biodegradable. Cotton shirts, for example, are much more durable, easy to clean, and get more comfortable over time. Beyond the sustainability aspect, cotton is breathable, lightweight, soft, and cozy. Whether you have cozy bed sheets, billowing curtains, or knitted blankets, cotton is a soothing vibe and a great natural fiber to have in your home. 

Create A Beautiful View With Natural Landscape Prints

If the view from your window is a sea of buildings, invite some natural beauty into the room with a dreamy landscape print. According to several studies, looking at green landscapes helps to calm the mind, improve productivity, and relieve stress. Some researchers note that both moss walls and botanical prints bring life to a room. There are even some furniture pieces that are environmentally-rooted! There’s nothing wrong with having a simple desk plant, either!

Become A Plant Parent

When you become a plant parent, you understand the struggles of caring for a plant. If you are new to plants, ask someone which plants are best for indoors and which ones are low-maintenance. Many indoor plants can help improve air quality and reduce stress, all the while providing amazing natural decor. You can get a potted plant for your desk or buy a hanging plant for a shelf. Hanging plants can truly make you feel like you are in a jungle abode! If simple plants are not your cup of tea, consider a garden of microgreens. 

Choose Tactile Textures For A Tranquil Kitchen

Trying to incorporate more of the biophilia trend into your home? Choose sustainably sourced natural materials and furniture that connect you more with the outside world. When planning a kitchen, for example, choose hard materials that exist in the natural world. Contrasting wooden herringbone flooring and a striking marble countertop or backsplash can add calming dynamics and patterns to your home. You’ll find that natural flooring, cork, or bamboo help ground you more than cement flooring does. 

Divide Your Space With A Plant Rail

Hanging plants are great because they grow up and down out of their pots. They can truly transform your space, making it feel like you are in a jungle. A room divider can be as simple as a hanging device, from which you can hang plants. You can use such a divider in your office, bedroom, or dining room. It essentially acts as a wall between two spaces, yet it blends perfectly within the space. Decorating your home with plants means that they’ll release more oxygen and absorb carbon dioxide. Depending on the type of plant, it may or may not boost your mood and reduce stress levels.

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About 40% of people share one flaw that cripples their emotional intelligence, creativity, and social adaptability. Can you guess what this common flaw is? It is sleep, which is necessary for optimal brain health and overall cognition. The brain operates all day long, sending signals and messages to various parts of the body.

In the same way that muscles become fatigued and reach exhaustion, so can the brain. The constant sending and receiving of signals causes a build-up of metabolites between neurons. When you sleep, however, the brain turns on the glymphatic system, a recently discovered system that clears out macroscopic waste. It utilizes various perivascular channels, formed by astroglial cells, to help eliminate soluble proteins and metabolites from the central nervous system. In simpler terms, the glymphatic system helps take out the garbage in the brain so it can function better. 

Failing to get enough high-quality sleep? Waste starts to build up over time and your cognitive function can suffer. There may be good reasoning behind why so many people struggle with sleep. 

Technology And Overstimulation

It’s safe to say that people do not know how to turn off anymore. You could be reading this right now, switch to Instagram, play Candy Crush, and then come back to reading this. Social media, technology, and incredibly low attention spans contribute to this overstimulation. Technology is a great tool, but it can also be a weapon that sabotages your life if you don’t use it intentionally.

Cultural Norms

Sometimes for the better but mostly for the worse, people operate in a hustle-and-grind culture. It’s encouraged to work yourself to the bone and grind until you can finally relax. One study from a sleep-focused journal found that too little sleep is associated with negative health outcomes. Sleep is the best productivity tool you have, so don’t be afraid to use it! 

Weak Work-Life Boundaries

There is supposed to be a healthy balance between your work and regular life, but rarely are those boundaries distinguished. If you respond to work emails well into the night when you are at home, that is not healthy. It fuels the “just a little more work” attitude and doesn’t help you wind down at night for optimal sleep. If you work a nine-to-five, be done at five. Don’t take your work responsibilities home because you won’t be able to relax and your sleep will suffer. 

What Can You Do To Change This? 

Now that we have covered the problems surrounding sleep, hopefully we can provide some solutions. That doesn’t mean that you need to do three hours of pre-bedtime meditation or two hours of restorative yoga. If you are a busy bee and want to wake up feeling more refreshed, then the following tips may be of great help to you. 

Use Light To Your Advantage

The brain relies on the eyes to discern what time of day it is. For this reason, some sleep experts recommend dimming the house lights as the sun sets. You don’t need fancy house lights that cost a fortune; rather, you need a few affordable lamps with amber-colored bulbs, which emit an orange glow. If you want to harness the power of light, you can make your screens as dim as functionally possible in the evening. Blue-light-blocking glasses may also help your brain produce more melatonin to get ready for bed. Ideally, though, you should stop looking at screens about one to two hours before bed.

Cool Things Down

The reticular activating system (RAS) controls a large part of your sleep. This system supports biological signaling, which signals the body and brain to know what time it is, coordinating hormones and neurotransmitters to help encourage sleep. The two big biological levers you can pull to support those systems are light and temperature. When you start to fall asleep, the major muscle groups settle down and the body temperature drops. In order to support the drop in temperature, turn down your bedroom thermostat or take a shower an hour before bed. Consider keeping a face roller in your freezer and rolling it on your face before bed. Believe it or not, the face contains temperature-sensitive neurons that have a strong link to circadian biology. 

Consider Supplementation

There is nothing that can magically fix your sleep, but you can consider a few sleep supplements to improve the quality of your sleep. There are millions of sleep supplements, so how do you know which one to choose? Some people recommend melatonin, but you ideally want the body to produce sufficient amounts. The last thing you want is to depend on a supplement in order to sleep. Many people benefit from magnesium supplements or powders, while others swear by GABA, which is a neurotransmitter that helps calm the brain. Before choosing a supplement, consider talking with your healthcare provider to see if they recommend something specific and support it for healthier sleep.

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Do you feel a bit of brain fog in these hotter months? It’s logical to think that your sleep pattern may be to blame, but the heat may have a bigger influence on brain health than you realize. A few summers ago, researchers in Boston studied young adults living in college dorm rooms during a heat wave. Some of the participants had central air conditioning (AC) and slept in a 71-degree Fahrenheit (F) environment. Other participants did not have AC and the room averaged 80 degrees F.

For nearly two weeks of the study, students took a few tests every morning administered via their cell phones. The students who had to sleep in the hotter environment performed measurably worse on the tests than the students who slept in the cooler environment. One of the tests involved math, requiring simple addition and subtraction. A second test, the Stroop test, jumbled words and colors. If the participants saw the word “red” in a blue circle, they had to respond “blue,” according to the study authors. 

If your reaction time is slower, then you may get tripped up more easily on certain questions. Researchers behind the study found that heat slows your reaction time. In fact, they saw reductions in the order of 10% in response times and accuracy. Part of that may stem from interrupted sleep, or lack of sleep. When the sleeping environment is hotter and you are not accustomed to heat, it is much more difficult to get quality sleep. That said, a body of research suggests that the heat itself interferes with cognition. 

What Does Other Research Say?

A similar study from 2021 documented reduced cognitive performance at temperatures of 79 degrees F. As the temperatures rose during the study, researchers observed lower activity in the parasympathetic nervous system, which is the anti-stress system that can help you remain calm. Additionally, researchers noticed that oxygen saturation levels in the blood were much lower at higher temperatures. That most likely explained the reduction in cognitive performance. 

Other studies found that higher temperatures in an office setting made office workers score lower on standardized tests. One of those studies found that productivity in the workplace was higher when the air temperature averaged 72 degrees F. Productivity began to decrease once temperatures reached the mid-70s. Additional research found that high school students performed more poorly on standardized tests when the days were hotter. Hotter days also made students more irritable or moodier, which may result from elevated cortisol levels. Too much cortisol in the body can induce frequent stress responses. 

Given that extreme heat waves are more common nowadays, health experts are more interested in understanding how heat can influence mechanisms that influence anxiety-related problems and mood. A study from 2022 found that hospital visits for mental health-related issues rose during extremely hot weather. That is consistent with what a lot of physicians explain. 

How Do You Combat The Effects Of Heat?

First and foremost, you need to hydrate as much as possible when the weather is hot. In hotter weather, you lose more sweat, so you have to replenish those fluids. In addition to water, drink electrolyte beverages (preferably not sugary sports drinks) that help replenish lost nutrients. In regards to the first study we discussed at the beginning of the article, students that slept in hot rooms drank less than six glasses of liquid per day. Prior research showed that being slightly dehydrated led to impaired cognitive performance. Drink plenty of water to keep your physical and mental health working optimally!

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It’s not always easy to be optimistic about everything in life. Depressing news stories, world events, global warming, low self-esteem, or self-doubt can lead to a pessimistic or negative way of thinking. If you tend to look at the glass half-empty, it can be difficult to just change your outlook on life from one day to the next.

If you know people who are overflowing with positivity, you may be able to learn a thing or two from them. Being around that type of energy is very contagious and it’ll most likely rub off on you. If you don’t have those types of people in your life, the following tips may help you maintain a more positive mindset. 

Find Your Reason

In order to become a more positive person, you have to find your reason. When you know why you want to be more positive, you can have more clarity on what you want out of life. What you need to do to cross that bridge into positivity can help you set meaningful goals. Once you find your sense of purpose or understand what you want to do in life, you actually boost self-confidence. That allows you to pursue things in a more focused manner and it adds more dimension to your life. If you’re struggling to find your reason, consider making a vision board and go from there!

Surround Yourself With Positive People

As we were saying earlier, the people you surround yourself with have a great influence on your mindset and behavior. If you want to be more positive, consider taking inventory of the people you have in your life. Are they constantly judging and spewing negativity? If they are, you may need to refresh your friend group and invite more positive people into your social circle. Positivity is infectious, and you may need to make the assertive move to set boundaries with the negative people in your life in order to protect yourself. 

Practice Daily Gratitude

If you want to be more positive, a great habit to develop is practicing daily gratitude. Take time every morning or evening to write down three to five things you’re grateful for. Many people find that doing it first thing in the morning helps set a more positive tone of rate day. You can also practice journaling for five minutes or so to write down why you’re grateful and how you want to be more positive. Just make sure to maintain consistency and always remind yourself to resolve conflicts before the day comes to a close.

Be Present Where Your Feet Are

What does this mean? When the going gets tough or you feel that you’re stretched too thin, being positive can seem impossible. In order to maintain a positive attitude in times like those, try your best to remind yourself to be present where you are. Instead of trying to juggle 12 different things without intention, focus on one thing at a time. That can help you assert control in your life and be more intentional with your time and energy. When you give 100% of yourself to the thing, task, or person who requires it, you will feel more accomplished and better about yourself. 

Develop A Positive Morning Routine

One of the best ways to be more positive is to set yourself up for success each day. That can mean different things for different people. Some people may benefit from hitting the gym, while others may benefit from journaling, meditating, or sitting down for a healthy breakfast with your partner. Developing a ritual every morning can help you be more deliberate with your time, which ultimately boosts productivity and helps encourage positivity.  

Prioritize Self-Care

If you want to maintain your mental and emotional health, you need to prioritize self-care. By caring for yourself, you can help manage stress and handle things in a more calm manner. According to several studies, engaging in regular self-care practices can help reduce feelings of anxiety and stress, and increase motivation and productivity. Schedule a little time each week to engage in self-care if you want to be a more positive person.

Take Accountability

The final tip for anyone who wants to be more positive is to take ownership over your own life. You, and only you, are responsible for your own happiness. Don’t wait for someone or something to magically make things better. Take accountability and put in the work. You are worth it!

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The word “burnout” is a very familiar word in today’s day and age. You can experience a burnout from life events, but work often seems to be the culprit. That stress from work can bleed into your emotional life and cause you to shut down. How do you know when it’s coming and are there signs to look out for? 

According to the American Psychological Association (APA), burnouts were at an all-time high across numerous professions during the COVID-19 pandemic. The mix of personal, professional, and health-related stress spurred feelings that were hard to handle. Since then, burnout has become a broad symptom of overworking in hard times. The end result is that being constantly overwhelmed is much more than passing stress. A burnout marks the accumulation of exertion, hopelessness, and tension that can be hard to identify. 

What Is A Burnout? 

Mental health experts agree that a burnout is the result of chronic stress, which typically stems from the workplace. If a person feels overwhelmed, under-appreciated, and powerless to make more effective changes at their job, a burnout can likely occur. A burnout goes far beyond your ability to perform job duties, though. Your work may suffer, but a burnout may also lead to a series of medical conditions. For example, people who experience a burnout are more likely to develop depression, insomnia, and anxiety. Plus, chronic stress can jeopardize your physical health, especially in relation to heart function. 

If you’re wondering whether or not you’re approaching a burnout, continue reading to learn about some common signs, feelings, and symptoms. 

Feelings Of Dread Or Lack Of Motivation

A burnout often coincides with feelings of anxiety or a sense of dread related to your work, especially after a few days off. The crazy thing about a burnout is that your motivation and enthusiasm levels can be noticeably low even after a weekend or vacation. Procrastination is another key sign to look out for, especially if you’re unwilling to address certain tasks at work. Now, it is very possible to dislike your job and avoid a burnout because not everyone has the luxury of doing work they enjoy. If you find that the days are harder to get through, the quality of your work continues to decline, and the thought of working is a legitimate fear, a burnout is likely happening.

Inconsistent Appetite

Your relationship with food can indicate a lot about the goings on in your life, especially if something is awry. In times of stress, it is very common for people to eat unhealthy foods and gain weight. On the other hand, it’s also possible to lose your appetite and avoid food until you shove your face with whatever is in sight. During periods of a burnout, you may crave comfort foods that are fattening and have an increasing or decreasing appetite. If you notice that your appetite is like a rollercoaster, you may be in the midst of a burnout. 

Exhaustion

Feeling overwhelmed psychologically can often show itself in the form of physical fatigue and exhaustion. When you are physically exhausted, it can make it harder to discover the root of your burnout. If you’re experiencing a burnout, basic tasks like cooking a meal or taking a shower can feel like a burden. Additionally, a day of work can feel impossible to get through. So if you’re more tired than usual and cannot seem to increase your energy, a burnout is the most likely suspect. 

Cynicism and Irritability

During a burnout, it is very easy to become more cynical or irritable than usual, especially if decreased productivity and focus accompany the mood changes. The reason for this is because your mood is often the first thing to go downhill during the early stages of a burnout, according to psychologists. If you are usually in a good mood but find yourself more frustrated than usual, you could be approaching a burnout. Don’t let that derail you because if it does, your personal and professional relationships can suffer. 

Difficulty Sleeping

In today’s day and age, sleep troubles are very common. That’s why many health experts continue to stress the importance of sleep and bedtime routines that encourage healthier sleep patterns. Poor sleep hygiene can lead to a burnout, but a burnout can also affect the quality of your sleep. That can cause you to be on a hamster wheel of restlessness and insomnia. Sleep experts say that a burnout can make falling asleep and staying asleep more difficult. Sleep difficulties are often accompanied by tension, stomach problems, and headaches.

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